Roast Butternut Soup with Beans {High-Protein}

This Roast Butternut Soup is an absolute dream — both to make and to slurp by the ladleful! Butternut, along with a few secret flavour boosters, is roasted in a generous drizzle of olive oil until golden, caramelized, and just slightly charred on the edges. Everything then gets blitzed together with a tin of protein-packed beans, creating the creamiest, most nourishing soup with a gentle hint of ginger and the perfect balance of savoury and sweet. It’s my latest go-to butternut soup recipe, especially for anyone who wants a little extra protein and fibre in their bowl.

And here’s the best part: my mom is not a soup person but she loved this so much when she came for dinner last week that she’s been hounding me for the recipe ever since! When someone who normally isn’t into soup asks for seconds (and the recipe!) — you know you’ve struck soup gold.

If you’ve been reading this blog for a while, you will know how much I love soup! If there’s one soup I could happily eat by the ladleful, it’s this Roast Butternut Soup (with beans, don’t forget the beans!). It’s creamy, nourishing, and has that magical mix of savoury and natural earthy sweetness that makes every spoonful feel like a warm hug.

My Recipe Notes for You!

• Onions: I used red onions because they’re higher in antioxidants (anthocyanins) than yellow ones — and I’m all about squeezing in a little extra goodness where I can. But if yellow onions are all you have, go right ahead. They still add great flavour (and benefits).
• Garlic + Ginger: I toss them onto the baking tray whole. Peeled, yes, but no chopping. Everything gets blitzed in the blender later anyway, so why give yourself extra work?
• Stock: I use homemade veggie stock because I swear it makes soups taste richer and healthier. That said, a good-quality store-bought broth works too. You could even do half veggie, half chicken stock if that’s what you’ve got.
• Quick Tip: If you’re using a stock cube with boiling water, let it cool down before adding it to the blender. Saves you from hot-soup chaos.
• Roasting: Don’t be shy about letting your butternut and onions get a little charred on the edges — that caramelisation is pure flavour magic. If it means leaving them in the oven a touch longer, do it. Your soup will thank you.
• Serving: Serve this with a dollop of sour cream or Greek yoghurt (the yoghurt has significantly more protein!)

Why You’ll Love This Butternut Soup

• Extra creamy, no cream required – yip, no cream in this soup! The beans do all the work.
• Protein-packed – Keeps you fuller for longer and makes it a real balanced meal, not just a veggie soup
• One tray magic – everything roasts together! Minimizing dishes!!! Yay!
• Family-approved – even my soup-avoiding mom loved it.
• Freezer-friendly – make a big batch and save for chilly days.

Ingredients You’ll Need

• Butternut (the star of the show)
• Onion, garlic, ginger, and apple (the flavour team)
• Fresh rosemary, olive oil, salt and cracked black pepper
• A tin of beans (for creaminess and protein)
• Vegetable stock
• Optional toppings but HIGHLY recommended: sour cream, fresh parsley, buttered bread

Step-by-Step Instructions – A Summary

1. Roast: Toss the butternut, onions, garlic, ginger, and apple with olive oil, rosemary, salt, and pepper. Roast until caramelized and golden — those charred edges = so much flavour.
2. Deglaze the tray: A splash of hot water helps you scrape up all the tasty roasted bits. Don’t skip this step — it’s kinda like making a homemade stock and is liquid gold for your soup
3. Blend it all up: Blitz the roasted veggies, beans, and some stock until silky smooth.
4. Simmer + season: Transfer to a pot, stir in the remaining stock, and heat gently. Taste and adjust seasoning.
5. Serve with love: Ladle into bowls, add a swirl of sour cream, sprinkle fresh parsley, and don’t forget the bread for dunking (always the bread you guys!!! Buttered!)

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